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Thursday, March 15, 2012

Tame the Tum: Spare tire or stress bulge?

For many women,
getting bikini ready means tackling one dreaded area in particular — our
tummies.
Most of us still
think the best way to achieve a washboard stomach is by doing hundreds of
sit-ups. Not so, says A-list trainer and body guru James Duigan.

James, who sculpts
supermodels Elle Macpherson and Rosie Huntingdon-Whiteley among others, insists
there is no ‘one size fits all’ method for getting a flat belly. Instead, he’s
identified five key ‘tummy types,’ all of which require a different approach to
achieve successful toning.

Once you figure out your tummy type (mine is the STRESS BELLY) thanks to the UK Daily Mail , you'll be on your way to getting the perfect midriff...

THE SPARE TIRE TUMMY

The spare tire: This is one of the easiest tummy troubles
to eliminate because it's caused by eating the wrong foods and not exercising
enough.

HOW TO IDENTIFY THIS
TYPE

These people are
likely to lead sedentary lives, perhaps with jobs that keep them desk-bound.
They may also have an emotional attachment to sugary foods.

Luckily, this
‘spare tyre’ is one of the easiest tummy troubles to eliminate as, according to
James, it’s caused by eating the wrong foods and not exercising enough.

TYPICAL BAD
HABITS

If you exercise
very little, eat lots of sugar and refined carbohydrates in products like
biscuits, cakes and white bread, or rely on starchy carbs like pasta and rice,
you you probably have an overweight tummy with accompanying fat on your legs and
hips,’ says James.

MIDRIFF MAKEOVER
PLAN

Cut down on alcohol. ‘Alcohol is a fat bomb
for the tummy — pure sugar which goes straight to your waist and stops you
burning all other fat until the booze has been processed,’ says James. ‘Just a
few glasses three to four times a week will lead to a “wine waist” — a thick
midriff and pudgy tummy. ‘If you want to drink occasionally that’s fine, but the
bottom line is that you have to cut back on booze to get a flat belly.’

Once you cut out alcohol for two weeks, it’s
time to overhaul your diet. ‘In a nutshell, eat well and move more,’ says James.
Avoid low-fat and so-called ‘diet’ snacks. ‘These pre-packaged products are
often packed full of chemicals, refined sugar, salt and preservatives to give
them flavor.

‘Ditch calorie counting in favor of a
healthy diet full of unprocessed fresh foods such as fish, eggs, organic meat
and vegetables. ‘Start the day with eggs and smoked salmon, or even grilled
chicken and vegetables, and snack on sliced lean meats. ‘And don’t be afraid of
eating good fats, such as avocados, nuts and oily fish. These encourage your
body to burn midriff fat, giving you a flat tummy.’

‘Exercise is the key to helping this tummy
type,’ says James. Simply going for a long walk, doing lunges, squats or dips at
home or a yoga class will be beneficial. You don’t need a gym.

TOP TIP FOR THIS
TUMMY

If you regularly
reward yourself for a hard day with a piece of cake or deal with bad news with a
biscuit, it’s important to remember that being beautiful is as much about how
you feel as how you look. The starting point for any tummy transformation is
feeling happy.

THE STRESS TUMMY

Stress tummy: These types are typically over-achievers
with perfectionist personalities.

HOW TO IDENTIFY
THIS TYPE

Stressed-tummy types are typically
over-achievers with perfectionist personalities. They are usually also
susceptible to digestive conditions such as irritable bowel syndrome (IBS),
which can cause bloating and make their tummies look far worse.

‘Stress tummies are easy to spot, as the
weight is specific to the front of the midriff and the umbilical area,’ explains
James. ‘When stressed, we produce cortisol, a hormone which encourages the body
to cling on to fat around the stomach.’

Stressed tummies will also be fairly hard to
the touch, rather than wobbly.

TYPICAL BAD
HABITS

It’s likely you skip meals, abuse your adrenal
system with too much caffeine and grab junk food for convenience.

MIDRIFF MAKEOVER
PLAN

Get an early night. ‘Stressed women nearly
always sleep badly, which disrupts the production of leptin, the hormone which
helps regulate appetite and metabolism,’ James explains. ‘This is why we eat
more when we are tired and crave fat-depositing sugary snacks for an instant
energy boost.’

Combat exhaustion with a relaxation strategy
of deep-breathing, meditation and long baths before bed to encourage a good
night’s sleep and limit coffee consumption to no more than two cups a day.

Don’t go for the burn when exercising.
‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James.
‘Instead, yoga, long walks and resistance work with weights is perfect for
sculpting and building up strength while calming the system.’

Magnesium is a calming mineral to help soothe
a stressed belly. James advises eating lots of magnesium-rich foods such as dark
green leafy vegetables, nuts and seeds.

TOP TIP FOR THIS
TUMMY

Stress-busting stretches and yoga poses at
night time can help to lower cortisol levels, while chamomile teas or James’ own
Bodyism Body Serenity supplement (bodyism.com) can also
help the body unwind.

THE LITTLE
POOCH

The little pooch: These women are likely to be busy mums or have demanding
careers - hey may even be a gym junkie.

HOW TO IDENTIFY
THIS TYPE

These women are likely to be busy moms or have
demanding careers. ‘They may even be a gym junkie, but stuck in a
workout-and-diet rut, perhaps always eating the same foods and doing the same
routine at the gym, which keeps you slim but leaves you with a lower belly that
spoils your silhouette,’ says James.

TYPICAL BAD
HABITS

‘Doing excessive crunches and using gimmicky
gym items such as ab-rollers can place a strain on the hip flexors and the lower
back, causing the tummy muscles to protrude so your belly sticks out,’ says
James.

MIDRIFF MAKEOVER
PLAN

Good nutrition and plenty of fiber are
essential to improve digestive conditions such as inflammation, bloating and
constipation, which can make a pooch tummy worse. Green leafy vegetables,
oat bran and whole grains are good, natural sources of fiber.

Sit-ups done incorrectly increase your lower
back curve and accentuate the ‘pouch’ effect. Swap sit-ups for planks. Do these
by lying face down on a mat, resting on your forearms. Push off from the floor,
rising onto your toes and elbows, so your body is parallel to the floor from
your head to your heels. Start off doing ten seconds and build up to a whole
minute.

It’s a common misconception that using
weights bulks women up. In fact, the opposite is true. Using weights will burn
serious amounts of fat in a short space of time, so try introducing circuits —
repetitions of exercises like squats or lunges which work individual muscle
sets.

TOP TIP FOR THIS
TUMMY

Be kind to your tummy, reduce inflammation by
drinking lots of water and eating easy-to-digest foods such as green vegetables
and lighter proteins such as fish and chicken.

THE MOMMY TUMMY

The Mommy tummy: Women with these bellies have usually
given birth in the past few years, and, being a typical mum, have little time
for themselves.

HOW TO IDENTIFY
THIS TYPE

Women with these tummies have usually given
birth in the past few years, and, being a typical mum, have little time for
themselves. ‘After giving birth, the uterus drops and is much heavier than it
was pre-pregnancy,’ says James. ‘It takes at least six weeks to return to its
usual size, so don’t even think about trying to get a flat stomach until after
then.

Rushing back to exercise too quickly. ‘I would
suggest waiting around two to three months,’ says James. ‘Being stressed about
getting rid of your baby weight will only make you cling onto it more. Give
yourself a break!’

MIDRIFF MAKEOVER
PLAN

‘Fish oil supplements turn on fat-burning
hormones and turn off fat-storing hormones,’ says James. ‘Begin by taking three
1,000mg capsules a day with meals and build up to five. I’ve trained Elle
Macpherson through two pregnancies and she takes these every day.’

Try to eat good fats — found in sources such
as nuts, oils and olives — every day. ‘Not only do they help you burn fat and
absorb vitamins from food effectively, they also help combat tiredness — a big
help for tired moms,’ says James.

Gentle pelvic floor exercises (known as
Kegels) act as a natural corset for the body to flatten your tummy from the
inside out. Squeeze and clench your pelvic floor muscles 15-20 times, in five
sessions a day.

Steer clear of sit-ups. ‘After giving birth,
the linea alba muscles — which run down the mid-line of the abdomen — separate
and you need to allow them to recover,’ says James. ‘Crunches are the worst
thing you can do, as they will force these muscles farther apart. Instead,
breathe deep into your tummy while on all fours, then slowly exhale while doing
a pelvic floor exercise.’

TOP TIP FOR THIS
TUMMY

Daytime naps (try putting up blackout blinds)
and stretching before bed are important ways to restore sleep hormones and boost
fat-burning.

THE BLOATED
TUMMY

Bloated tummies: These are often flat in the morning, but
swell throughout the day with gas or indigestion.

HOW TO IDENTIFY
THIS TYPE

Bloated tummies are often flat in the morning,
but swell throughout the day with gas or indigestion. Bloating affects both slim
and overweight women. It is almost always caused by food intolerances and
allergies, or sluggish bowels as a result of a poor diet.

TYPICAL BAD
HABITS

You eat the same foods and may have done so
for a lifetime without realising you’re intolerant to them.

MIDRIFF MAKEOVER
PLAN

‘The most common intolerances I see are wheat
and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast
(in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’
says James. ‘Gluten in particular can inflame the bowel and make the stomach
look bigger.

‘Experiment to work out what bothers your
belly as you know your body better than anyone else. Try eliminating key
culprits such as gluten for two weeks to see if your bloating reduces, or
worsens when you reintroduce foods. Focus on a diet with lots of fresh veg,
meat, chicken and fish.’

Sluggish bowels are often a result of eating
the wrong foods in the wrong way. Make breakfast your biggest meal, as this is
when digestion is at its peak, and avoid eating late at night which leads to
bloating. Chew food properly and drink plenty of water to keep the digestive
system moving.

Bloating can be a sign of imbalanced gut
flora. So to get your tummy really flat you need to repopulate it with friendly
bacteria. Prebiotic and probiotic supplements are the simplest way. Natural
sources include miso soup, sour cream and some fruit and veg including kale,
garlic and onions. A healthy gut means a flat stomach.

TOP TIP FOR
THIS TUMMY

Believe it or not, breathing can be the best
thing you can do for this kind of tummy. Try this each morning: lay on your
back, completely relaxed, and breathe deep into your tummy ten times.
After eating, a walk will help the digestive process, too.

191 comments:

Hailey - thanks for sharing this!!! I am definitely bloated tummy -- with a little long leftover mommy tummy and some decent spare tire from my wine habit. But the bloat is the worst -- wow -- this is helpful!! No wonder the workouts aren't working in that area! I will try these tips!!!

I have gastroparesis (partial stomach paralysis) and I am not aloud to eat fiber, fruits or vegetables. I believe I have the spare tire tummy but not sure because it could also be the bloated tummy because I bloat a lot due to not being able to eat the foods you would normally eat to take that away. What can I do to help this????

I also have this problem. I can't digest things properly so I settle for what my stomach can handle atthat particular moment. I'm trying to work with my dr and figure things out but if u find a solution before me, please share! Lol.

i have gastroparesis as well, have for several years now. i actually had an operation to keep acid and food down called a nissan funduplacation- they took the upper part of my stomach and wrapped it around my esophogus so now everything stays down. they also did a pyloraplasty- basically they enlarged the pyloric valve between my stomach and my intestine so the food (digested or not) could easily and quicky pass through. it has helped tremendously. as for loosing the belly though, i have no idea. after 4 large babies my stomach is shot. i have an over hange after i eat you can visibly see the enlarged stomach area, and then the spare tire. do they have a cure-all for the "all of the above" tummy?

Wow you poor things! I have no idea how to help but just wanted to say, other people reading this who think they have some non-descript biological reason for not losing weight, no you're doing it wrong, these people are the people who have true medical problems preventing them from looking how they want!

I had complete gastroparesis for 3.5 weeks. No fun. I was on tube feedings. As for gals who still have it... get hooked up with a good/reputable naturopathic doctor. They'll be way more help in this functional disorder than md's unless you want pills or surgery. I remember my naturopath said eat greens with every protein to help digestions becuase greens (uncooked) contain live enzymes that help break down protein well. Chew well too. Olive oil or coconut oil are examples of tummy (intestine) soothing healthy fats. I hth!

Gastroparesis as well.... wish a flat tummy was that easy but on a bad day even liquids make me swell like im 6 months pregnant. Im constantly gaining and losing weight. So many ppl think they can just not eat and lose weight so not true u can truly mess ur stomach up permently. Withy stomach disease its a lot of times easier or less painful tp starve urself than eat but trust me it sux. My 7 pills a day barely keep me out of the hospital and there is no cure. So wish I was one of the ones that could enjoy food and have the energy to work out!

You know I don't care what anyone is talking about there are always going to be negative people out there don't pay any attention to them they need GOD in their life. It is so sad hurting someone makes them feel good. I am sure someone will have something negative to say about this. GOD Bless everyone even the critics.

Prebiotics are usually fiber of some kind that help establish probiotics in the intestines. You should use both for the best results-- for example, take a fiber supplement (with lots of water) and eat yogurt.

Actually, the bacteria that turn milk into yogurt consume the lactose as their food. You should be able to eat regular yogurt without trouble. I've been lactose intolerant since age 5 and can eat regular yogurt (although I didn't know that when I was a kid).

1# Prebiotic = FRUCTO OLIGO SACCHARIDES. Not fibre. Sold in health shops as a powder, or certain foods e.g. bananas and artichokes.2# Best Probiotics are human strain probiotics. Sold in health shops. Sweetened yogurts are counter productive.3# In my opinion as a Naturopath specialising in the digestive system... Biocare makes fantastic Pre and Prebiotic Supplements. I don't work for them. In fact, it is unfortunate that we do not get their products in S.A. at all. When I lived in London, I saw the best results when using Biocare's Probiotics above all others.

You should try gluten-free and dairy free at different times. That way if it works, you will know if you are gluten intolerant, or dairy intolerant. You might not be both, and it would be a shame to give either of them up if you don't have to.

If you think you may have a gluten problem, go to the doctor!!!! It could be or become serious and you nerd to speak with your doctor about options. It is a simple blood test then can be taken one step further to confirm with an intestinal biopsy. I personally just did the blood work and accepted my fate since I knew my brother was already diagnosed. Oh yeah it is hereditary so if you think you have it get your children tested. It is much easier to deal with finding out young than older when you have certain eating habits already rstablished and your small intestine isnt destroyed.... Also you may gain weight from s gluten free diet if you have celiac disease because your is actually receiving and being able to process and absorb nutrients healthily. I did and my brother did as well. But with the extra energy and better attitude from not feeling awful(which I didn't even know I felt until switching my diet) I was able to become more active to counterbalance. Good luck

Pilates, and learning to "lace your ribs" as you engage your stomach muscles when you workout. It's like lacing your ribs up tight, straightening posture, as your belly presses up and back. Mat Pilates saved me from surgery to correct them, they were a couple inches separated, now they touch!

I'm in two..I'm a stress belly and bloated belly?? Can that be? How do i know what I'm allergic to?are there tests i can have done? Because mornings I'm fine as soon asb i start eating i feel fat uncomfortable bloated u name it..and i don't know what to do?its depressing .. I've even stoped eating because i feel full all day long and uncomfortable ..help!!!!

Thank you so much for posting this, it was very informative. I do have a question....what if you feel you might be more than one? i only ask because i had a intestinal condition that i had surgery on, and i know that there are digestion issues that i can not do anything about so i feel that i get bloated, but i also know that i am stressed, and my belly is flat in the am but through out the day seems to get a bit bigger (i only weight 115, that is not big by any means am i saying that i am happy with my weight) but, i do have the tummy. is there anything that i can do for combined symptoms. I have been trying so hard, eating healthy, cardio and stretches and it does not seem to work. any advise. (p.s. sorry i know that was kind of a run on but i had so many thoughts that i was trying to process at once so i hope that it makes sense.) TIA

Most women have subcutaneous (belly) fat. But product I have found to get rid of fat is a fat freezing product at asraistouch.com . It's a fat freezing kit you can use at home, cheaper than those detox wraps.

I'm the spare tire but I also have what's called the mother's apron...how should I tackle? I go to Zumba 4-5 times/week for 1-2 hours/day. I'm also doing a better job with my diet..just trying being more conscious. I used to take fat burner or carb burner supplements but don't know if they really should be in my diet or which to take...I OD'd on Dr. Oz...lol and became really confused!!

I am #1 and 4. I have celiac disease and have been gluten free my entire life due to my parent's awareness when I was born. However, I ate wayyy too many sugars and starches growing up, and I am paying for it now. I recently switched to a whole foods/plant based diet after realizing dairy was bloating me--no processed food, no refined sugars or carbs, and no dairy. I never felt sick from dairy, just bloated and sluggish... I didn't even realize it was a problem/abnormal until I stopped eating it and then ate some again--wow. Gluten and dairy intolerances often go hand in hand (40%), although this is not widely known. Also there are many symptoms of their intolerance that is not physical, if you are curious google it and see if you match any of the others.

I recently watched the documentary "Hungry For Change" on Netflix and would highly recommend to anyone with #1, it is very very informative.

In my research, I have found if you are sensitive to gluten, you may have sensitivity to dairy. However, the reverse is not necessarily true. I developed a dairy allergy, all of it, not just lactose. I do not have a gluten sensitivity. I think the trick is which developed first. You can check the major med sites for insight into these food type irratabilities and allergies.

I guess my tummy would fall under "spare tire," which is frustrating because I'm very active and eat a diet that is rich in nutritious, whole, healthy foods. Unfortunately genetics also plays a major role in our body types, which we can do nothing about.

you recommend a lot of fish, chicken, and red meat. What kind of foods do you suggests for vegans? i'm also gluten and dairy intolerant but sometimes i just rather suffer the consequences of eating a piece of french baguette or pasta at a restaurant. i can't get rid of my pouch and it makes me frustrated. o_O

I have the spare tire as does every woman in my family. I have never drunk alcohol, can't drink soda because of medication I take and refuse to eat any of the 'pre-packaged' low-fat nonsense because of the chemicals involved. I take swim class twice a week and dance class once a week, plus walk the dog twice a day. Still have the genetic stomach that my mother, aunt and grandmother have! It is about living health, not about size!

Talk to your dr about alternative medications, because there's so many different drugs out there, there should be one that helps you without making you gain heaps of weight - as obviously becoming overweight is not healthy either.

what about a 2 c-sections in a row tummy....i never had to diet and now i still have same weight as if i just had a baby......35 165 and can't do it anymore....SOS...HELP..a closet full of 3's 6's and small's what ever do i do....

This is great information. I have always had a problem with my tummy and getting it flat. I think mine is the stress tummy and also possibly a little pooch as well. I have always had a tendency to try and overwork my abs and I have noticed the curve in my back more and more. Awesome information. Motivates me!

I am a mix of the little pooch and the bloated tummy.. after having kids I've come to realize all the changes it has made in my body such as new allergies and tolerance to certain foods. Slow digesting carbs do not do great things for my body.

I'm so happy y'all have enjoyed this post and found it helpful! I intend to hopefully do a follow-up post to some of your questions but life has been cray cray as of lately so HHH's hasn't gotten much love. In the meantime, I am a firm believer that you get skinny in the kitchen. Meaning; you get a lean stomach based on the food & alcohol you put in your mouth. While I do think that having kids, stress, health issues, and genetics do play a party in it, I think at the end of the day you need to be very mindful of everything that you put in your mouth. Even if it's just a nibble off your child's plate. For me personally, I stick to a high protein, low carb diet. Lots of lean meats, veggies and fruits. I don't do any sort of strict regimen like Paleo but I do notice when I eat sugars, my stomach bloats. Sugars are in everything. Look at the back of your salad dressing. Yikes!!! But that's me. And everyone is different. Weight loss is all about finding what works for you. Your lifestyle. Your history. And committing to it. Everyday. Always remember, "Nothing tastes as good as skinny feels!" :) Thanks for reading!

For bloated tummies you must try the "Sassy Water" from the flat belly diet. It works!! It gets rid of toxins and excessive fluids in your body. I think it tastes refreshing, some of my friends don't like the taste, but if you feel bloated/pressure, this will help you.

I read some women asking about losing tummy's after having children. I found a wonderful book called "Lose Your Mummy Tummy" written by Julie Tupler,R.N. It's based on the Tupler technique to pull in and tighten up the abdominal muscles that naturally stretched out to make room for the growing uterus. She claims that it doesn't matter when you had your baby, even if it was decades ago, that her simple exercises will ensure a tighter, flatter stomach,a smaller waistline, a reduction or elimination of lower back pain,more energy etc. ( www.perseusbooks.com ) ISBN 0-7382-0981-3 $18.00 US $25.50 CAN I hope this helps.

From my experience, using a straw excessively can also cause the "bloated tummy" look. It's due to the amount of extra air you take in when using a straw. Once I eliminated using a straw at home and only when I was at a restaurant, I noticed a decrease in the frequency of bloated belly.

Thanks very much for this post. I have been looking for something like this desperately. Thanks very much for sharing this piece of information. I think this is one of the most important information for me. And I am glad reading your post.

I had a partial hysterectomy (just uterus) 3 years ago. I have always worked out and have been a healthy weight for most of my life and lost all my baby weight after all 4 kids. My problem is mainly my lower abdomen pooch. I always look bloated and its hard for me to lose weight and keep it off. Help! My doctor said the bloat would go away but its been 3 years!

I am a mom and I am severely stressed so do I have both tummies or just the one? Should I do both things or just the one? My youngest just turned five and I just lost twins in September of 2012 and a single pregnancy in January of 2012 so I don't know which to do... pls help

I had a baby two years ago and now Im trying really hard to get back in shape and even smaller then before I had my son. I walk and jog more then any oyher exercise and try to do situps at home when my sons asleep. Should i not be doing situps? Im so confused :/

Many of my friends have achieved brilliant results from a Detox program to cleanse their systems. You can find it here www.forevertouch.myforever.biz/nutrilean and there's a short video here http://youtu.be/3QBU6r_LYvI

Thank you so much. This is amazing info, one can totally tell, this should totally be spread. I can review myself on a lot of 'personal profiles'. I've been dealing with this problem all my life, until today including, despite all the intense cardio I already did on the past, or the circuit strength training I do nowadays, or even for my (more recent) Paleo clean diet, and I'm overweight so it's been a great worry for me (including, I always shrink my belly when I'm outside in public). Now the only thing I can't properly tell is if I'm the stressed, bloated or mommy (I never had kids, but) belly, that's all *-) :)

Losing weight can be a difficult process. You might find your weight unchanged despite watching what you eat, following diet programs religiously and exercising regularly. It can be very discouraging when it seems like your hard work isn't paying off.Try this awesome weight loss product http://www.youtube.com/watch?v=cq7FjtboU68 this will help you to lose weight eaisily.This program is the best one we reviewed because it encourages healthy eating habits coupled with easy-to-follow diet plans, all while helping you lose weight quickly.

I just found you via pintrest. Where did you get all this information! I'm so glad you did the research for me! I'm off to get prebiotics probiotics and fish oil in mass quantities. I didn't read anyone who talked about not having a gallbladder. How does that effect your tummy other than the inability to digest rich foods or high fat foods? Thanks so much for this wonderful information and all your research.

Hailey,I am on week 2 and have gained 4 lbs. I know the fact that I have been on an extremely low carb eating regiment for two years might have something to do with it. Do you have any recommendations to help me? I am so downtrodden as I really thought I could be successful with your plan. I appreciate any help.

what exactly would help if you have the pooch type but can do a 12 minute plank? i can do several hundred abdominal contractions nonstop before exhausting myself but it's just there and won't go away.. my ab workouts are two hours long already

I sit on an exercise ball at the computer and my son does while watching TV. I love how it engages your pelvic floor, lower back and abs through a range of movements to gently start to counteract my mommy/tire.

Since my husband and I were split from each other for three years, I never thought anything would work. I tried to be positive about this spell because I knew it was real and because of that there would be no negative things that happened, so what did I have to lose? Well actually I had everything to GAIN! My husband has been home now for over a week and he is home for good! The kids are so happy and we are having a renewal of our vows on our anniversary in September. I cannot thank you and your gods enough for helping him to find his way back to us. You are the real angel here Dr. Abu! He is ready to help anyone that comes for help. Contact him via: Ominighospelltemple@gmail.com

What about a flap? I mostly have the first tummy, but also the mommy tummy too. I had very big babies but after having them my upper stomach sort of folds over the lowest part of my stomach.. not sure what to do about it..

Hi how are you I want to ask you I've been having tummy/ stomach issues and problems with gas and constipation , and ibs for several years please email me at jcdelgaudio64@gmail.com please send me some tips on helping my stomach/ tummy troubles.! Thanks. My number is 732 908 6306

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